What is BMR?

BMR stands for Basal Metabolic Rate.

It’s the number of calories your body needs to maintain basic functions like breathing, digestion, and circulation—if you were resting all day.

This is your "baseline" energy expenditure.

Important Note Before You Calculate👇

This calculator provides an estimate of your Basal Metabolic Rate, or BMR, which is the approximate number of calories your body uses at rest to support basic functions like breathing, circulation, and temperature regulation.

Your actual calorie needs may vary based on many factors, including age, body composition, muscle mass, hormones, medications, medical history, stress, sleep, activity level, and metabolic adaptation from long-term dieting or under-eating.

This calculator is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. It should be used as a starting point, not a rigid rule.

For best results, use your BMR alongside your activity level, food intake, energy, hunger, sleep, strength, measurements, and weight trends over time.

BMR Calculator

BMR Calculator

Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation.

Once you know your BMR, estimate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR x your activity level (be honest here!):

·  Sedentary (BMR x 1.2)

  • Little to no physical activity.

  • This typically applies to people with desk jobs or those who do not exercise regularly.

·  Lightly Active (BMR x 1.375)

  • Light exercise or sports 1-3 days per week.

  • Includes activities like walking, light jogging, or recreational sports.

·  Moderately Active (BMR x 1.55)

  • Moderate exercise or sports 3-5 days per week.

  • Includes gym workouts, running, or active hobbies like cycling.

·  Very Active (BMR x 1.725)

  • Hard exercise or sports 6-7 days per week.

  • Often applies to athletes, fitness enthusiasts, or those with physically demanding jobs.

·  Extremely Active (BMR x 1.9)

  • Very intense exercise or a physically demanding job (e.g., construction work, competitive athletes).

  • Includes training multiple times a day or extremely high levels of physical activity.